Decorated Women’s Physique IFBB Pro Dana Linn Bailey has continued to give back to the sport since stepping away from the stage. From exercise demonstrations to fitness challenges, DLB’s journey is always a thrill to follow. In her latest undertaking, she took to YouTube and broke down a glute, hamstring, and quad training session with supersets on September 26, 2023.
“Alright guys, we got what I think is going to be a pretty fast workout, it’s a full leg day. We’re going to do a superset for quads, a superset for hams, and a superset for glutes. And then at the end… we got a little wad finisher that’s going to destroy you at the end,” Dana Linn Bailey shared.
Dana Linn Bailey’s work ethic guided her to success quickly within the IFBB Pro League. She managed to win the sport’s most coveted title in 2013 after being crowned with the first-ever Women’s Physique Olympia title.
DLB’s striated shoulders, symmetry, and aesthetic features made her a commanding champion, though she struggled to retain her title the following year in 2014, coming up short to Juliana Malacarne, a former four-time Women’s Physique Olympia in her own right.
In retirement, Dana Linn Bailey’s popularity has soared. Using social media and YouTube as a platform to spread fitness content, DLB is an inspiration to countless women, especially those who have tested the waters of bodybuilding. Lin Bailey recently walked fans through a leg workout that targets the glutes, hamstrings, and quads with only six exercises.
Dana Linn Bailey Showcases Brutal Leg Workout with Supersets
| Exercise | Sets & Reps |
|---|---|
| High-bar close-stance heel-elevated barbell squats | 4 sets | 10 reps |
| Superset w/ bodyweight sissy squats | 12-15 or to failure |
| Romanian deadlifts | 10 rep range |
| Superset w/ reverse hack squat | – |
| Knee banded hip thrusts | 10 rep range |
| Superset w/ 20 abductions | – |
High-bar close-stance heel-elevated barbell squats superset w/ bodyweight sissy squats
Bailey underlined that the high bar, closed stance, and heel elevation are intended to “create more emphasis on the quads.”
“We’re going to start off with quads. There’s a lot of adjectives to this first exercise. We’re doing high-bar close-stance heel-elevated barbell squats. So all of those little adjectives are to create more emphasis on the quads. The high bar is going to keep you more upright sort of like a front squat.”
“The heel elevation, there’s going to be greater flexion in your knees which is more emphasis on the quads and also close-stance is going to get a ton of depth. So huge range of motion, lots of quads.”
Romanian Deadlifts superset w/ reverse hack squat
For the hamstrings, DLB performed Romanian deadlifts and supersets with reverse hack squats.
“Our hamstrings superset. Now, I’m going to be using this power squat or v-squat; you can also do these same exercises on a hack sled, or also your barbell option or dumbbell option would just be, we’re going to start with an RDL and we’re going to keep the reps super simple, 10-rep range.”
“We’re just going to keep everything at 10. 10 RDLs, straight into 10 reverse hack squats. Reverse hack squat, you’re going to be hinged over, so you’re going be pushing from those glutes and hamstrings more at an angle instead of up and down,” added Bailey.
“We’re not going to worry about reps and sets and stuff.”
Knee-banded hip thrusts superset w/ abductions
With hip thrusts, Bailey said it’s best to be “pushing your knees out which is just going to engage the glutes a little bit more.”
“We’re going to do a hip banded or knee banded so you’re going to put it around your knees, like so, and the whole purpose of that is the band, this is a tight one, you’re going to be pushing your knees out which is just going engage your glutes a little bit more.”
“We’re going to do 20 abductions, these are going to be nice and slow so you’re just going to push your knees out as far as you possibly can and hold it for one-second count. So 10 reps then 20 reps.”
Conditioning Finisher
In the final chapter of her workout, DLB completed a series of wall balls, box jumpovers, and 15-calorie sessions on the assault bike mixed in between.
“It’s going to be a lot of legs. But conditioning-finisher — so how it’s going to go. We’re going to go 30, 20, 10 with 20-pound wall balls, so you’re doing 30 20-pound wall balls, 30 box jumpovers,” said Bailey. “Then you’ll have a 15 calories on the assault bike in between the rounds. So the next round is 20, 20, 15, and then 10, 10. Then, hopefully by that point I’ll be lying on the ground outside.”
Aside from her latest workout, Dana Linn Bailey also checked in with fans in July. At 40 years old, Lin Bailey went over a go-to post-workout smoothie she drinks to stay energized and also provided an impressive physique update.
Although the sport has evolved since Bailey’s time on stage, her workout demonstrations remain clear, educational, and easy to follow.
RELATED: Dana Linn Bailey Discusses Steroids and Potential Comeback: “Maybe Just One More”
Watch the full video from Dana Linn Bailey’s YouTube channel below:
Published: 27 September, 2023 | 9:01 AM EDT
You can also follow us on Twitter, Facebook, Instagram, and
YouTube for even more content.
